Sometimes we may find ourselves stuck between workloads, tight schedules, and problems, and all of these can contribute to anxiety and stress. Calling the doctor might be too much, but staying still might also be too much to handle. So here we have just the right solution for you.

Mony Suryani, the Founder and Head Instructor of Yoga @42 and Ubud Yoga Centre, shares with us some easy five-minute yoga exercises to help you feel an instant Zen.

1. Left Nostril Breathing

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Raise the right hand in front of the face with the palm flat facing to the left. The fingers of the hand are together and pointing straight up.

Press the side of the thumb on the right nostril to gently close it. Begin long, deep, complete breaths through the left nostril. Inhale and exhale only through the left nostril.

Continue for 30 seconds-1 minute.

2. Right Nostril Breathing

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Raise the left hand in front of the face with the palm flat facing to the right. The fingers of the hand are together and pointing straight up.

Press the side of the thumb on the left nostril to gently close it. Begin long, deep, complete breaths through the right nostril. Inhale and exhale only through the right nostril.

Continue for 30 seconds-1 minute.

3. Alternate Nostril Breathing

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Block the right nostril with the thumb. Press just hard enough to close the nostril. Inhale deeply through the left nostril. When the breath is full, Close the left nostril and let the right nostril open exhale smoothly and completely through the right nostril.

When the breath is completely exhaled, begin the cycle again with the inhale through the left nostril. Continue with long, deep, regular breaths for 30 seconds-1 minute. To end, inhale and hold the breath for 10 seconds. Exhale and relax.

Repeat the previous exercise except use the left hand to direct the inhalation through the right nostril and exhale through the left nostril.

Continue with long, deep, regular breaths for 30 seconds-1 minute. To end, inhale and hold the breath for 10 seconds. Exhale and relax.

4. Breath of Fire

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Pull the navel toward the spine on the exhale. The navel relaxes and goes back out on the inhale. This should be done as a rhythmic pumping.

Do not tense or use the muscles of the chest, shoulders, or face. The muscles of the shoulders, chest, and ribcage remain relaxed.

Continue for 30 seconds-1 minute. To end, inhale and hold the breath for 10 seconds. Exhale and relax.

5. Meditation for Emotional Balance

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Inhale through the nose in eight equal strokes. Exhale through the nose in one deep and powerful stroke. Continue for 1-3 minutes. To end, inhale deeply and hold the breath 10 seconds. Exhale and relax.

This meditation is particularly good for women and essential at times of worry, unease, and irrationality. Normally, we breathe at a rate of 15 breaths a minute, but when we’re able to rhythmically slow down our breath to only four breaths per minute, we have indirect control over our minds. This promotes a calm mind regardless of our surroundings.

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Tags: Yoga, Wellness, Mony Suryani